Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Oil Roasted Almonds	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	83% 2409kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	233% 303g	130g per day for Men 19-50 years
Sugars	25% 18g	372% 270g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	304% 221g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.16g	% 49.2g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0g	g per day for Men 19-50 years
Fiber	110% 41.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	150% 84.3g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.8% 107μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	75% 67.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	115% 1155mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	183% 14.6mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	0.86% 0.02mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	264% 1850mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Sweetener, syrup, agave per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Sweetener, syrup, agave to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Sweetener, syrup, agave:

• 14 ounces of Oil Roasted Almonds have 4.7 times more Vitamin B2, 5.3 times more Vitamin B3 and 26.5 times more Vitamin E than Sweetener, syrup, agave.
• While 14 oz of Sweetener, syrup, agave contain 1.3 times more Vitamin B1, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Sweetener, syrup, agave provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Sweetener, syrup, agave have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Sweetener, syrup, agave:

• 14 ounces of Oil Roasted Almonds have 291 times more Calcium, 106.1 times more Copper, 40.9 times more Iron, 274 times more Magnesium, 492 times more Manganese, 466 times more Phosphorus, 174.8 times more Potassium, 2.4 times more Selenium and 307 times more Zinc than Sweetener, syrup, agave.
• 14 ounces of Sweetener, syrup, agave lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 2 times more Energy, 122.6 times more Fat, more Saturated Fat, more Omega 6, 52.5 times more Fiber and 235.9 times more Protein than Sweetener, syrup, agave.
• While 14 oz of Sweetener, syrup, agave contain 4.3 times more Carbohydrate, 15 times more Sugars and more Fructose than Oil Roasted Almonds.
• 14 ounces of Sweetener, syrup, agave provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Sweetener, syrup, agave provide inadequate amounts of Omega 3 in 14 ounces.